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High Protein Meal Prep 🔥💪🏻

BREAKFAST
Blueberry Chia Pudding 🫐

6 tbsp chia seeds
1 1/2 c coconut milk
1/2 c vanilla Greek yogurt (I like the Oikos brand)
1/3 c blueberries
1/4 c almonds
1/4 c unsweetened coconut flakes
1 tbsp maple syrup

Mix all ingredients in a container with a lid and refrigerate overnight.
Serve 1/3 of the pudding in the morning along with turkey sausage or eggs for added protein .


LUNCH
Air Fried Chicken Nuggets + Sweet Potato Fries 🍗🍟

For the CHICKEN:
1lb chicken breast (cut into bite size pieces)
3/4 c dill pickle juice
2/3 c all purpose flour (I used King Arthur Unbleached flour)
1 tsp paprika
2 eggs (beaten)
2 c parkour breadcrumbs (I used Kikkoman wheat bread crumbs)
Olive oil spray

For the FRIES:
2 large sweet potatoes
Olive oil
Garlic salt
Onion powder
Paprika
Pepper

Marinate chicken in pickle juice for 4 hours in the refrigerator (or overnight).
After 4 hours set up your breading station with flour and paprika in the first bowl, eggs in the second bowl, in Panko in the third bowl.
Set your air fryer basket or baking tray at the end of the breading station and spray with olive oil.

Dip each piece of chicken in the flour, egg, then Panko, shaking off the excess after each one.
Then place chicken in a single layer onto the air fryer basket or baking tray.
Once you finish placing all the chicken pieces on the tray, then spray the tops with olive oil spray.
Air fry the chicken for 10 minutes on 395° then take the chicken out and flip all the pieces over and air fry for another five minutes on 395° until your chicken is fully cooked and the outside is crispy.

Wash your sweet potatoes and chop them up into fries the size that you want.
Toss the fries into a bowl with a big drizzle of olive oil, and a generous amount of garlic salt, onion powder, paprika, and pepper until all the fries are evenly coated.
Place the fries into the air fryer basket or onto your baking tray and air fry for 15 minutes at 400°F on one side, then take them out and shake them around and bake for an additional 10 minutes on the other side.

Enjoy your crispy chicken nuggets and sweet potato fries with a dipping sauce of your choosing😋

Per 1/3 serving: 56g protein
(This recipe could be divided into 4-5 servings as well)

DINNER
Nutritious Lentil Salad 🥗

1 lb chicken breast
1/4 c low sodium Dale’s seasoning
1 head of cauliflower (chopped)
1 can chickpeas (drained and rinsed)
1 c green lentils (cooked according to package)
1/3 c almonds (roughly chopped)
3 cups of kale (rinsed and chopped)

TOPPINGS for each salad:
1 tbsp Chia seeds
1 tbsp Pumpkin seeds
2 tbsp Feta cheese
1 tbsp Dried cranberries

VINAIGRETTE:
3 tbsp olive or avocado oil
2 tbsp Apple cider vinegar
2 tbsp pure maple syrup
1 tbsp Dijon mustard
1 tsp minced garlic
1 tsp fresh thyme
Pinch of salt and pepper

Coat the chicken in the Dale’s seasoning. Air fry the chicken for 15 minutes on 390°F
Then remove the chicken and place your chopped cauliflower into the air fryer with a drizzle of olive oil, garlic salt, onion powder, paprika, and pepper, then roast for five minutes.
Remove the cauliflower and place your drained and rinsed chickpeas into the air fryer basket with the same seasonings as above. Then air fry for 10 minutes on 385°F
Cook your lentils according to the package directions. I simmered mine on the stove for about 15 minutes.
Then chop your almonds and combine all the ingredients for the vinaigrette into a small bowl with a lid. Shake the vinaigrette and store in the refrigerator.

Assemble your salad in each container by first adding the chicken, lentils, cauliflower, and chickpeas. Then on top of that add your kale, and all the toppings you desire. Store in the refrigerator in a separate container from the vinaigrette to avoid making the salad soggy.

When you’re ready to enjoy your salad pour a drizzle of the vinaigrette over it, close the lid, and shake your salad until everything is evenly coated. Then enjoy!

DESSERT
Salted Caramel Fro-Yo Pops 🍫🍭

1 c salted caramel Greek yogurt (I used the Oikos brand)
2 tbsp chopped almonds
2 tbsp shredded unsweetened coconut flakes
1/4 c dark chocolate
1 tsp coconut oil
3 popsicle sticks

Drop big spoonfuls of yogurt onto a parchment paper lined tray.
Spread out into 1/2 inch thick rounds and place 1 popsicle stick into each one, covering the sticks with yogurt.
Freeze for 1-3 hours.
After they’re frozen, melt the dark chocolate and coconut oil in the microwave in 30 second increments (stirring after each one).
Then drizzle the chocolate on top of each frozen yogurt pop and quickly top with coconut flakes, almonds, or your toppings of choice.
Store in the freezer and when you’re ready to enjoy, allow the fro-yo pops to thaw (10-15 minutes) and enjoy! 🍨


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